CrossFit Adelphos – CrossFit

Warm-up

Warm Up 1 (No Measure)

30 2-WAY ROLL OVERS

30 2-WAY BAND PULL APARTS

20 PVC GOOD MORNINGS

20 PVC SHOULDER PRESS

20 AIR SQUATS

15 PUSH UPS

15 SIT UPS

**2 ROUNDS**

Weightlifting

Back Squat

Starting with your 55%

10-8-6 Back Squats

5-5-5 Front Squats

2:00 rest between sets

1st-55%

2nd-60%

3rd-65%

Metcon

Metcon (AMRAP – Reps)

20 Min Amrap

40 Wallballs (20,14)

30/24 Cal Row

20 Toes to Bar

10 Power Snatches (115,75)